Please recomment a strength routine using resistance bands

kiku76

Hi everyone.
I am planning on adding strength training to my exercise routine. I have resistance bands at home but no weights. Well, I have 3 lb ones LOL
I don't really have the time to do cardio and strength on the same day, so I was planning to alternate cardio and strength, probably cardio 3x a week and strength 2x.

I would love recs for a routine to follow. Nothing too long, 20 min is great!
thank you!

Larry0445

Bump

rolyprince

Bump

Larry0445

Try this site,I found. :-)

http://exercise.about.com/library/bltotalresistancebeginners.htm

steelerwheeler

Thanks Larry0445! That site was helpful.

alrv

Great free site - new exercises daily! 10 minutes to 40 minutes. Cardio to strength training (plus yoga, abs and pilates)

http://www.liveexercise.com/

grassette

bump

Larry0445

Here is another one. :-)

http://resistancebandworkouts.com/

Dragonwolf

There are tons of strength exercises you can do without weights (check out this site for a description of how body weight strength training progression works - http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/ ).

To start building strength as a beginner, I highly recommend the "100 Push Ups" program, as well as its sister programs for sit ups, dips, and squats (you can try the pull ups one, but you may have to switch it to negatives (jump up and lower yourself as slowly as you can); it may be worthwhile to wait until after completing the push ups and dips ones to try the pull ups one). http://hundredpushups.com/

The nice thing about body weight training is that you can adapt any routine you find by going to the lower-level posture. Can't do push ups? Then start with wall or chair push ups. Can't do the dips they show in a video you find? Start with the "feet on the floor" style. Can't do jump or full squats? Then start with regular, thighs-to-parallel squats.

Here are some more references for you:
http://www.muscleandstrength.com/workouts/full-body-bodyweight-workout.html
http://www.nationalmassagecertification.org/blog/2008/the-ultimate-guide-to-bodyweight-training-100-killer-resources/ (also has tons of links to other stuff)
http://www.turbulencetraining.com/FreeBodyweightWorkout/4-Week Bodyweight Program.pdf (PDF, has some good examples for building a routine)
http://experiencelife.com/article/body-weight-training-for-beginners/

If these still aren't enough for you, Googling "body weight strength training for beginners" will give you a ton of stuff to work with.

kiku76

thanks everyone! I appreciate the links!

Johnni0923

Hi:

New to this site. The distrubtor of the bands has exercise programs as well.

Think I will dust off my old ones and give them a try -- many new resources listed here.

Thanks all.

PS- what is bump?

I am a newbie

deniseselah

"bump" = bring up my post (makes it easy to find topics later in "my topics")

I just got a set of bands over the weekend and looking forward to checking out the links everyone posted - thanks!

nu2012

http://www.youtube.com/watch?v=wGT833ogMTw

Spark people (the website) also has tons of workouts